What Happens if I Drink Carbonated Drinks Every Day?

October 10, 2025 •

5 min read

According to the American Dental Association, soda consumption is a leading cause of tooth decay, and one study found that just one sugary soda per day can increase the risk of serious health issues like heart disease and diabetes. So, what happens if I drink carbonated drinks every day? The long-term effects depend heavily on the type of drink, but even the seemingly harmless ones can have consequences.

Quick Summary

Daily consumption of carbonated beverages, particularly those high in sugar, poses multiple health risks, affecting dental health, metabolism, and cardiovascular function. Diet versions also carry risks due to artificial sweeteners, though plain sparkling water is generally considered safe in moderation.

Key Points

Sugary drinks elevate chronic disease risk: Daily consumption significantly increases the risk of obesity, type 2 diabetes, heart disease, and fatty liver disease.
Dental destruction is a major side effect: The combination of sugar and acid in soda erodes tooth enamel, leading to cavities and decay.
Diet sodas aren't a cure-all: Artificial sweeteners in diet drinks can disrupt the gut microbiome, potentially affecting metabolism and appetite.
Plain sparkling water is generally safe: Unsweetened carbonated water is a healthy hydrating option, but high intake can still cause bloating and minor dental erosion.
Daily drinkers often face weight gain: Liquid calories from sugary soda do not satiate hunger effectively, leading to increased overall calorie intake and subsequent weight gain.
Nutrient deficiency is a risk: Consuming carbonated drinks, which are devoid of essential nutrients, often displaces healthier food and drink choices in the diet.
Bone density may be impacted: The phosphoric acid in some colas can interfere with calcium absorption and may be associated with lower bone density over time.

Sugary Carbonated Drinks: The High-Risk Culprits

The most commonly consumed carbonated drinks, sugar-sweetened sodas, are known for their high levels of added sugar and low nutritional value. A single 12-ounce can of regular cola contains far more added sugar than the recommended daily limit for most adults, making it a significant dietary concern. Daily intake of these beverages can set off a chain reaction of negative health effects throughout the body.

Metabolic and Cardiovascular Concerns

High sugar intake is strongly linked to weight gain, insulin resistance, and an increased risk of type 2 diabetes. Liquid sugar is particularly problematic because it doesn't provide the same sense of fullness as solid food, leading to increased overall calorie consumption. Over time, this excess sugar is converted into fat by the liver, which can lead to non-alcoholic fatty liver disease (NAFLD). The constant sugar spikes and insulin surges can also lead to mood swings and a heightened craving for more sweets. The cardiovascular system is also at risk, with regular consumption of sugary drinks associated with higher blood triglycerides and an increased risk of heart disease and stroke.

Effects on Bones and Kidneys

Some cola beverages contain phosphoric acid, which some studies suggest can impact bone density, especially when these drinks displace calcium-rich alternatives like milk. Excessive phosphorus intake can disrupt the body's natural calcium-phosphorus balance. While the effects of carbonation alone on bone density are minimal, the acid in colas is a contributing factor. Research has also linked high cola consumption to an increased risk of chronic kidney disease, potentially due to the phosphoric acid content.

A Danger to Dental Health

Dentists have long warned about the devastating effects of sugary and acidic carbonated drinks on teeth. The combination of sugar and acids (like phosphoric and carbonic acid) creates a dual threat. The sugar feeds bacteria in the mouth, which in turn produce more acid. This acid, combined with the acid already in the drink, erodes tooth enamel, leading to decay, cavities, and tooth loss over time. Every sip starts a new wave of acid attack, prolonging the exposure of vulnerable enamel.

Diet Carbonated Drinks: The Illusion of a Healthy Alternative

For many years, diet sodas and other artificially sweetened beverages were promoted as a healthier choice for those wanting to avoid sugar and calories. However, daily consumption of these drinks is not without its own set of risks.

Gut Microbiome and Metabolism

Research suggests that artificial sweeteners, such as aspartame and sucralose, can negatively affect the gut microbiome. An imbalance in gut bacteria has been linked to metabolic dysfunction and insulin resistance. Some studies even show a correlation between diet soda consumption and weight gain, suggesting these beverages may trick the body and increase appetite for high-calorie foods.

Other Potential Side Effects

Frequent consumption of diet soda has been associated with an increased risk of stroke and heart disease in women, and some studies suggest an elevated risk of developing type 2 diabetes and metabolic syndrome. The acid content also poses a threat to dental enamel, similar to regular soda.

Plain Carbonated Water: A Generally Safer Option

For those who enjoy the fizz but want to avoid the sugar and artificial sweeteners, plain sparkling water or seltzer water is a much healthier alternative.

Potential Benefits and Minor Downsides

Plain carbonated water hydrates as effectively as regular water and is calorie-free. Some studies suggest it can aid digestion, improve swallowing ability, and potentially increase feelings of fullness, which could assist with weight management. However, there are minor downsides. The carbonation can cause bloating or excess gas in some individuals, particularly those with sensitive digestive systems like IBS. While far less harmful than sugary soda, plain carbonated water is slightly acidic and could contribute to dental enamel erosion over extended, high-volume consumption. Rinsing with plain water afterward or using a straw can help mitigate this risk.

Comparative Effects of Carbonated Drinks


Health Aspect	Sugary Soda	Diet Soda	Plain Sparkling Water
Weight Gain	High risk due to empty calories and increased appetite.	Potential risk due to disruption of gut microbiome and altered metabolism.	Low risk; may aid fullness.
Dental Health	High risk of severe enamel erosion and cavities.	Moderate risk of enamel erosion due to acid content.	Low to moderate risk of enamel erosion with high intake.
Metabolic Health	High risk of insulin resistance, type 2 diabetes, and fatty liver.	Possible links to metabolic syndrome and insulin resistance.	Low risk; potentially aids in maintaining blood sugar.
Heart Health	Increased risk of heart disease, stroke, and high triglycerides.	Associated with increased heart disease risk in some studies.	Low risk; some limited evidence suggests possible benefits.
Bone Health	Some colas linked to lower bone density due to phosphoric acid.	Generally not linked to bone issues unless replacing calcium sources.	Safe for bones; mineral versions may be beneficial.

Healthier Alternatives to Carbonated Drinks

Moving away from a daily habit of carbonated drinks can significantly improve your health. Consider these alternatives:

Plain Water: The best choice for hydration, with no calories, sugar, or additives.
Infused Water: Add slices of cucumber, lemon, lime, or berries to plain or sparkling water for a burst of natural flavor.
Herbal Tea: Brew hot or iced herbal teas, which offer various health benefits and are naturally caffeine-free.
Kombucha: A fermented, probiotic-rich drink that offers a natural fizz and benefits gut health. Ensure to check the sugar content.
Unsweetened Coffee or Tea: For a caffeine fix without the added sugar, choose unsweetened options.
Sparkling Tea: A naturally carbonated and low-sugar alternative to soda.

Conclusion

Drinking carbonated drinks every day, particularly those loaded with sugar or artificial sweeteners, can have a significant and negative impact on your health. The chronic intake of these beverages can harm your teeth, contribute to weight gain, increase the risk of serious metabolic disorders, and affect organ function. While plain carbonated water is a much safer option, even it should be consumed in moderation, especially if you experience digestive issues or are concerned about dental erosion. The best approach is to swap sugary and diet sodas for healthier alternatives like plain water or herbal teas to support long-term well-being.

Explore more information on the risks of sugar-sweetened beverages.

Frequently Asked Questions

Yes, diet soda contains artificial sweeteners that can negatively affect the gut microbiome and have been linked to metabolic dysfunction and weight gain in some studies. It is also acidic and can contribute to dental enamel erosion.

Plain carbonated water is slightly acidic, which can contribute to enamel erosion over long periods of high consumption, but it is far less harmful than sugary soda. You can reduce the risk by drinking it with meals or using a straw.

Sugary soda is generally considered the worst option for daily consumption. It is packed with sugar and empty calories, leading to significant risks for obesity, type 2 diabetes, and dental decay.

Excessive intake of certain carbonated drinks, particularly colas containing phosphoric acid, has been associated with lower bone density and increased fracture risk, though it is often a combination of factors, including replacing calcium-rich drinks.

Consuming sugary sodas daily can easily cause weight gain due to their high calorie content and the fact that liquid sugar doesn't trigger feelings of fullness in the same way as solid food. Some evidence also suggests diet soda may contribute to weight gain.

Both sugary and diet carbonated drinks can harm your gut health. High sugar levels can disrupt the balance of gut bacteria, and artificial sweeteners in diet sodas can also negatively affect the gut microbiome.

Stopping daily carbonated drink consumption can lead to positive changes, including weight loss, improved dental health, better blood sugar control, and a reduction in chronic disease risk factors.

Plain seltzer water or sparkling water with no added sugar or artificial sweeteners is the best alternative. You can add natural flavor by infusing it with fruit or herbs.